what do u know i threw out my back deadlifting again, went for a 6th rep on 275 since it felt easy but i felt the weight shift forward and i felt a big pop in my back, could be because of sleeping on the couch last night/posture issue or not eating as good as i should have this weekend, im not abandoning the 531 but im gonna go easy on the deads from now on, as much as i want to progress in the deadlift i cant risk throwing my back out and having to slack off during work, probably gonna start videoing my deadlifts so i can assess my form
deadlift week 1 531
5 minutes bike (gotta start stretching before deads/squats)
1 set leg ext/leg curl
deads 135x5 185x3 ← possibly not warming up enough? i felt good going into the work sets though
205x5 245x5 275x5
after the massive fail i hit up the bike for 10 minutes then did light leg press hamstring curls calf raises and abs then 5 minutes bike
gotta give myself a rest day inbetween OH press and deads for recovery, my legs were still kinda sore from squats the other day, definatly eating a lot on my rest day tomorrow and probably gonna take another one if im not feelin it wednesday
lots of rest, stretching, ice and heat, and ibuprofin (look at me im off the birds) for my back and its feeling better, started to stretch every night for the fuck of it
bench week 2
carb/protein shake and energy drink pre training
warmup- just 1 set db rear delt flys/incline flys
bench
bar x10 95x5 135x3
155x3
175x3
195x3 fast and easy
OH press
75 5x10
cable rows
140 5x10 last set 12 reps
tricep pushdowns
60 3x24 first 12 palms up/ last 12 palms down
db curls
20s 2x20 first 10 palms up/ last 12 hammer grip
rear delt fly to incline fly
15s 3x12
pushups and 5 minute bike ← at least 2 sets of pushups after every upper body day
gucci’s back and he brought the gosh darn trap
gotta watch Jeremy Lin goin scotty on the wizards, straight outta harvard an asian with an attitude
squat week 2
preworkout- carb/protein shake
warm up 1 mile bike and light stretching
plyos (easing into these havent done them in awhile) -
wall jumps x5
lunge jumps 2x5 each leg
vertical jump to broad jump 5 quick rounds for explooooosion
squats
bar x7 135x3 165x2
195x3
225x3 paused first rep
245x4 w/belt
deadlifts
165x10 ← the lower back wasnt feelin it
stiff leg dls 135x10,10 ← on these i felt my back loosing the arch on the left, probably what is messing up my back duh
superset leg press calf raises/ cable crunches/ hanging knee ups(GOOD FOR LOWER BACK)
3x15-20 erethang
aye big man, im livin good and can’t complain, loving work and loving training, finally sticking with a plan and learning training discipline, thanks for checkin up brotha man
press week 2
pre workout carb/protein shake and 1/2 cup coffee
warm up 5 minutes bike and 3 way raises w/ 10lb plates
Press
bar x8
90x3
105x3
120x5 used belt and it was a lot easier on my back
Bench 115 5x10
Hammer chins 5x6
Dips x13,7
BB curls 65 2x10
machine fly/reverse fly 3 sets 10-15 reps
1 mile bike
2 sets ab wheel/pushups/med ball stability crunches/punching bag work
5 minutes bike
wanted to weigh myself today but forgot, gonna do it the first day of week 3
squats week 3
pre workout: pizza and energy drink
warm up 7 minutes bike
plyos:
squat jumps x5
lunge jumps 2x5 <-these are a lot better
light stretching
Squats
bar x8 135x5 165x3
205x5
235x3 belt
255x2 belt, somewhat difficult but could definatly put more weight on the bar w/ good depth
nice and deep, been focusing on upper and lower back tightness and its been paying off
RDLs 135 3x10 <-these are gonna be deadlifts next cycle
im fired up for the rest of this week, fired up for starting the second cycle, fired up for deadlifts next cycle, fired up for 531 all around, definatly the most consistent 3 weeks of training ive ever had, how pathetic that might sound, but im fired up for the months of lifting to come and the PR’s that will be shattered
deadlifts
135x5
185x3
205x3
225x3
255x3
275x1
the “3”'s i didnt keep track of the reps, just did sumo and conventional pulls and worked on form, felt good
a couple hours after my training saturday i got the flu, i think its strept throat but who knows, barely been able to eat anything these past couple days, mainly protein shakes and fruit, barely slept, all and all, not the greatest finish to the week 3 of 531
starting to feel better so im gonna start the deload today, eating a shitton this whole week, and getting on track for the next cycle, deload doesnt look fun at all but my spines all out of whack from being sick so it’s definatly gonna help
well i deloaded this week and i lost a shit ton of strength and size, with that being said im goin back to my usual training split, dont have the funds right now to be eating enough for 531, so im gonna put it on the back burner until fall when i focus on getting unhumanly strong, about to get in a leg and arms day before the gym closes
Preworkout pro/carb shake, 2 BCAA capsules, coffee
bike/punching bag warmup(didnt stretch as good as i should have)
plyos-
squat jumps
lunge jumps 2 sets
broad jump to vertical jump to broad jump 3 sets
squats
135x5 165x4 195x3
225x3,2 ← deep and no belt, gosh darn i need to get these stronger
135x12<- deep as poop hams touched calfs every rep
leg press 400x8,8,8
RDL 135 2x10
unilateral leg curl 25 2x10
BW abs circuit 2 sets
then rushed through arms, gonna do arms on its own day, wasnt feeling em after legs
nice session, leaves a lot of room for progress over future leg days
on a side note, i used to take N.O. like a junkie, havent taken it since joining my new gym and feel great training without it, im currently taking BCAAs, creatine, and carb and protein shakes, i feel like thats all i need right now
